Wednesday 12 October

Buy In:

Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

WOD:

10 rounds

10-9-8-7-6-5-4-3-2-1x reps

Power clean (75% bw)
Pull-ups

Cash Out:

Work on your weakness!!!! Lets put together a 1 week plan to improve the areas you most need.

Results:

Monday 10 October

Buy In:

Burgenor Warm Up PVC/10/20kg

WOD:

Yannick

10 rounds

3x Snatch grip deadlift (55kg/35kg)
6x Power snatch
9x Overhead squat

Cash Out:

Jog 1 mile

Results

Friday 7th October

Buy In

2 min AMRAP of Strict Pull ups

WOD

3 rounds
Use same bar weight throughout
15x Deadlifts 40/30 kgs
15x Front squats
15x SDHP
15x Push Press
50 Double unders

Cash Out

Cooldown with the Instructor

Thursday 6th October

Buy In

Tabata 30:20 Rowing

WOD

For time
Run 400m
30x Ring dips
30x Sit-ups
30x Thrusters (30/20kg)
30x Push-ups
30x Box jumps
30x KB swings (24/16kg)
Run 400m

Cash Out
http://www.mobilitywod.com/2011/07/episode-283365-resetting-after-a-shoulder-tweakbrutally-sore-shoulders.html

Results

Wednesday 5 October

Buy In

Shoulder Press 1-1-1-1-1

WOD

3 rounds
30x Shoulder Press (40/20)
12x Pull-ups
21x Overhead squat (40/20)

Run 400m

Cash Out

Improving the Back Squat Shoulder Position

Results

Tuesday 4 October

Buy In

3-3-3-3-3-3-3 Front Squats

WOD

Run 400m

5 rounds
5x Power cleans (70kg/35kg)
10x Burpees

Run 400m

Cash Out

super-couch

Results:

Monday 3rd October

Buy in:

Deadlift 3-3-3-3-3

WOD:

'Angie'

100x Pull ups
100x Press ups
100x Sit ups
100x Squats

Results